I never really got a chance to fully express my appreciation to the world for you helping me this year. When I came to meet you last June with my USMC son, Kit, it was over 2 years since I even took a walk for exercise. Kit knew that I was both unmotivated and out of shape after two surgeries, an 8 month viral illness and the diagnosis of diabetes 2. You listened... [more]

Steve Z

I never really got a chance to fully express my appreciation to the world for you helping me this year. When I came to meet you last June with my USMC son, Kit, it was over 2 years since I even took a walk for exercise. Kit knew that I was both unmotivated and out of shape after two surgeries, an 8 month viral illness and the diagnosis of diabetes 2. You listened and you understood. It didn't matter that I was a long way from the elite athletes who train at CrossFit KOP every day. We started CrossFit slowly -- first 2 sessions a week, then 3 and now 4. The improvement in my health and the daily activities of life make me appreciate the little things I missed these last 2+ years. You see it too. This is supposed to be a testimonial, so I want to share a whole list of the qualities you bring to all your training : planning every workout; educating us with new skills and a new vocabulary in every session; patience as those skills begin to acquire "muscle memory"; boundless enthusiasm; encouragement at the right physical moment; and the focus and discipline to help us all achieve our "Personal Best". I have a long way to go and there is no doubt that you will get me there. Thank you.

Its about time I did this for you. I can't say how much training with you has benefited everything I have done in the last 10 months. Having done CrossFit on my own for about a year before I came to your gym, I really didn't realize how awesome it would be to workout with all the athletes from KoP. I know you can't pick and choose who walks in the front door, but... [more]

Kit

Its about time I did this for you. I can't say how much training with you has benefited everything I have done in the last 10 months. Having done CrossFit on my own for about a year before I came to your gym, I really didn't realize how awesome it would be to workout with all the athletes from KoP. I know you can't pick and choose who walks in the front door, but after working with you, its no wonder they become very dedicated athletes who love showing up in early in the morning, mid day, even staying late at night to be around the box. We work hard and share in the personal battles with the WOD every day, pushing harder and further than we ever could do on our own. It happened this past Monday at the Level 2 class for sure. Atlas Stone "Grace" would not have even been a thought on my mind, let alone ever picking one (an atlas stone) up, unless I'd been exposed to you, Jason, and the creative athletes that come through the box. Honestly, its no coincidence that the athletes you have continue to come back to sweat through another WOD on the black floors of a cold (or humid) box at 6 o'clock in the morning. I think it has something to do with the fiery, energetic climate that you set within the box.

With regards to me personally, CrossFit and the training being conducted at CrossFit KoP has had a tremendous impact on my life, my training methods, my nutrition, and my performance. Being a four year varsity athlete at the U.S. Naval Academy I trained specifically for one sport all the time. In my final years there, I started incorporating CrossFit style workouts in my on court training, and saw tremendous gains in my ability to outlast opponents in long matches and the power to out run most opponents I played...now there were some who's racket skills far outmatched my combination of fitness and skills. Put them in the box, and they wouldn't stand a chance.

In the Marine Corps, CrossFit has helped me tremendously. I consistently score above a 285 (out of 300) on my Physical Fitness Test, a 300 (out of 300) on our Combat Fitness Test, without training specifically for either of them. CrossFit has made carrying packs, weapons, ammo, long hikes, conducting training operations, and all field events much easier for me mentally and physically. Many times I'd think to myself, "There is no way this is harder than being at the box, keep pushing!"

The training and guidance Aimee has given us done in preparation for The Sectional Qualifiers for the CrossFit Games has been amazing. The programming combined with the nutritional encouragement to try (and do) Paleo has stepped up my game tremendously. I look good, I feel good, and I am much stronger than I have ever been in my life.

Finally, thank you for everything you have done, and continue to do with my parents. My dad is much, much healthier, and my Mom finally drank the Koolaid with her first of many sessions with you this past weekend! What you have done with the box is incredible. The coaches you have developed and the work that you and your family have done to get the box to where it is today is unbelievable. Everyone helps create the culture of the box, but you definitely guide it to where it needs to be. Keep leaning on us, pushing us further than we ever thought we could go, and we will lean on you. This is a family. A very freakishly strong family, but a family nonetheless.

I was the kid that got picked last in gym class and I was never on a sports team. I was the “fat kid” for as long as I can remember. By 23 years old I had reached a weight of 420lbs. I had a gastric bypass surgery and lost 160lbs. The surgery helped me to lose the weight, but I still had emotionally issues I needed to resolve that led to me gaining back 60lbs. I ... [more]

Steph

I was the kid that got picked last in gym class and I was never on a sports team. I was the “fat kid” for as long as I can remember. By 23 years old I had reached a weight of 420lbs. I had a gastric bypass surgery and lost 160lbs. The surgery helped me to lose the weight, but I still had emotionally issues I needed to resolve that led to me gaining back 60lbs. I am however grateful for regaining that weight after the surgery because it help force me to finally face my issues with food and make a decision to love and accept myself regardless of my weight. My commitment to loving myself helped me begin to change my lifestyle. I started eating healthier and returned to Curves where I had a membership that I wasn’t using. Something just didn’t feel right when I returned to Curves. They weighed and measured and focused on “weight loss.” I wanted to ENJOY exercise, instead of doing as a means to an end. I heard about CrossFit from an old friend and decided that I would check it out when my membership was up in October. A few weeks later Curves announced they were closing, that same day I gave Aimee a call.

From the very first week CrossFit felt like a puzzle piece (that had been missing my whole life) clicking right into place. I had paid for a 2x a week membership but after one week I paid the difference and increased it to 3x a week, I was hooked! I found the intensity and variety of the workouts to be exactly what I was looking for. I was having FUN working out! I discovered at 29 years old, that I actually LOVED being physical with my body and the sense of accomplishment of being able to push my limits. I loved that the workouts, helped me practice being in the present moment. When you are struggling through 50 reps, or throwing 100lbs over your head, all you can focus on is the moment, listening to yourself and to your body, you can’t think of your grocery list or worry about what the person next to you is thinking! For me CrossFit is a spiritual practice, look meditation in movement.I was really out of shape when I started, but never felt out of place at CrossFit KoP. When they say the workouts are scalable, it is really true. More important than the scalability is the community that Aimee has created. The coaches and other members helped me to succeed from day one (and in the beginning that meant just being able to finish the workout!) and celebrated with me my progress, no matter how small.

The progress I have made is clear and definite. I went from just being able to finish workouts, to being able to finish with the rest of the class, from not being able to run 400 meters with out walking to being able to run a 1/2 mile, from jumping pull-ups to being able to kip with a black band and from a 7 inch box jump to a 191/2 inch box jump, to name a few! I did not set out to lose weight, but as a result of my lifestyle changes including CrossFit, I have gone from a pants size 26 to size 18 in fewer than 5 months. CrossFit has toned and defined my body in ways it has never been before. As I turn 30 I have the strongest, healthiest and best looking body I have ever had in my entire life. I am so grateful to have found CrossFit KoP; it has truly changed my life.

Now CrossFit has become a family affair. My husband has started CrossFit and my two youngest children go to CrossFit Kids classes. My 3 year old, wakes up in the morning asking me if she can go to CrossFit. She is learning NOW at age three that movement is fun and rewarding...and I am proud to be her role model. CrossFit may not be for everyone, but its unique blend of intensity, variability to keep it interesting, result production and its community atmosphere are definitely worth giving a try! How many people do you know that can wait to go to the gym? I know a lot of them and I met them all at CrossFit King of Prussia.

I am a 49-year-old female who has struggled throughout my life with my weight and self-esteem. I was never a very active child, teenager or adult, preferring cerebral activities over physical ones. I joke that I know a lot about health because I managed to take more quarters of health class in high school than anyone else in an effort to avoid gym! As I got o... [more]

Cindy

I am a 49-year-old female who has struggled throughout my life with my weight and self-esteem. I was never a very active child, teenager or adult, preferring cerebral activities over physical ones. I joke that I know a lot about health because I managed to take more quarters of health class in high school than anyone else in an effort to avoid gym! As I got older and even more sedentary I put on more and more weight. I did every weight loss plan known to womankind. It was the same thing with exercise; I tried everything. During my one “successful” bout with weight loss I took up running. I ran 5Ks, 5 milers and even completed the Broad Street Run (a 10 mile race through Philadelphia). Eventually though, running, like watching calories, became too much work and frankly, boring. The weight came back with a vengeance. I found myself at 232 pounds and in my mid-forties.

I was terribly unhappy being a size 20 so I decided that to be happier I would have to lose the weight so once again, I did what I had done before. I cut calories and worked out. I lost about 30 pounds and then I got stuck. So I joined a gym. I did all the exercise classes including Spinning, Zumba and Body Pump (I passed on Pole Dancing). I worked with a personal trainer and focused on the old calories-in, calories-out formula of weight loss. Nothing happened. I wasn’t any happier and the weight appeared to be a permanent addition to our family.

Then, through a happy series of circumstances I found CrossFit. I was intrigued by the changes I saw happening in other people and with the camaraderie I saw in the classes, but I was also scared to death of the workouts. Barbells, pull ups, box jumps and rope climbing were very intimidating and I was scared that I wouldn’t be able to perform and that people would make fun of me for my lack of athleticism. But, I was more intrigued than intimidated so I gave it a try. (And no one made fun of me … I’ve never met a more welcoming group of people in my life!)

It wouldn’t be accurate to say I was hooked on CrossFit right away but my coach, Aimee Lyons kept me coming back, even after I discovered I couldn’t do a single proper push up (I cried about that!). Aimee helped me scale all the workouts so I could accomplish the movements with good form and I slowly began to get stronger and less intimidated. It wasn’t too long after I started that I was astonished to find that the phys-ed hating girl of my youth had been replaced with a woman who couldn’t wait to get to the gym to train.

The other thing I found is that CrossFit is a journey not a destination. I realized as I began to work on my training that I was also working on myself. I think I discovered as much about my mental and spiritual strengths as I did my physical ones. Aimee encouraged me in all three aspects. She really listened to my concerns and fears but never allowed me to get derailed by them. She pushed me but never beyond what was possible.

I’m definitely a work in progress. I’ve lost about 20 pounds and gained a sense of well-being and confidence I would never have imagined when I began this journey. I still have more weight to lose and more goals to reach but I know now that I have the tools and the coaching to make them happen.

Finding CrossFit KoP and Aimee have truly been life-changing experiences. I have found a community, friends and a passion for life. In fact, I will be getting my own Level1 CrossFit certification in January so I can begin coaching others. How cool is that?

So far Crossfit KoP is the best experience I have ever had with my body. And I TRULY look forward to my ON days. In the past I have "felt good" after a workout, but never have i waited anxiously for the next day to do it! And its not only because of the prescribed type of fitness practices or the intoxicating feeling of accomplishment afterwards. It's also the cu... [more]

Steph

So far Crossfit KoP is the best experience I have ever had with my body. And I TRULY look forward to my ON days. In the past I have "felt good" after a workout, but never have i waited anxiously for the next day to do it! And its not only because of the prescribed type of fitness practices or the intoxicating feeling of accomplishment afterwards. It's also the culture of support that is apparent from the first WOD. Do you think i could ever do this if that culture did not exist...not a chance! I feel a little silly about my enthusiasm because i tend to think that you and my family and friends might think its premature to have such enthusiasm before I have seen major results (although i see results) or before I stick with it for a descent amount of time. But Its BECAUSE of the fact that i don't need the results or time first, that makes me enthusiastic. At each WOD I meet my goal (and if you don't know this yet, its not "to lose weight") of being in the present moment, loving and enjoying my body!Thanks Aimee...I am ecstatic that your passion is a reality 5mins from my home!

Community. Empowerment. Respect. Fun. When I joined Crossfit KoP, I found all of these things and more. Everyone knows that working out is good for you, but to be able to do it with such a positive and fun group of people separates Crossfit KoP from traditional gyms. From the moment I stepped into the box, Aimee was intent on getting to know me and for me to kn... [more]

Chris

Community. Empowerment. Respect. Fun. When I joined Crossfit KoP, I found all of these things and more. Everyone knows that working out is good for you, but to be able to do it with such a positive and fun group of people separates Crossfit KoP from traditional gyms. From the moment I stepped into the box, Aimee was intent on getting to know me and for me to know other members. Workouts are intense, but the payoff is worth it. In a year I have gone from a shaky 95 lb. deadlift to a 355 lb. one rep max; my Broad Street 10 mile run went from 1 hr. 38 min. to 1 hr. 9 min.; and I went from 8 consecutive pull-ups to 36. That’s why Crossfit is successful: it is measurable and data-driven! Whether you’re a seasoned athlete or someone who has never touched a weight before, Crossfit can be scaled to your ability and improve not only your physical condition, but also make you sharper mentally and lift you up emotionally.